A. Key exercise site: biceps brachii. B. Starting posture: sitting or leaning forward, with the upper body slightly leaning forward, hanging a dumbbell on the inside of one leg with one hand, naturally bending the elbow with the other arm, and resting the palm or elbow on one thigh. C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh. D. training points: when holding the bell, don't relax your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. You can also do it standing.

Barbell bending

A. Key exercise areas: mainly biceps brachii, followed by forearm muscles. B. Starting posture: stand naturally, palms forward, hands shoulder-width apart. During the whole movement, the two upper arms are always attached to the side, and the barbell is hung in front of the legs. C. Action process: With the elbow joint as the fulcrum, the forearm bends in a semicircle from the front of the leg to the front of the shoulder. Then, slowly follow the original path and put it down to your legs. D training points: when the barbell is bent, the upper arm is not allowed to move. It is more effective to lift the barbell and let the trunk lean back slightly. After bending upward to complete the contraction, the barbell will be put down again along the original path. Put down the barbell slowly. When the barbell is lowered and restored, the forearm should droop and straighten. Every attempt must be completely extended and completely contracted.

Sitting posture, arms tilted, hands held back.

A. Key exercise areas: mainly bodybuilding biceps brachii and other elbow flexion muscles. B. Starting posture: Sit on the fixed stool, lean forward slightly, straighten your arms on the inclined plate, make your armpits stick to the upper edge of the inclined plate, put your fists forward, and raise dumbbells with your hands shoulder width. C. Action process: Inhale, put your arms around the elbow joint and close to the clavicle, pause for 2-3 seconds, then exhale, relax and restore your arms, and repeat the exercise. D. training points: keep the upper arm still when bending the arm, and slowly and fully extend the arm. Due to the limitation of the inclined plate, it is impossible to borrow the strength of other parts of the body when doing this action, so the training effect of biceps brachii is remarkable. But it is not suitable for beginners to do this action at first, and anyone who has reached the primary training level or has the primary training level can do this action.

Standing dumbbell hammer lift

A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.

One-arm reverse grip bending of standing stretcher

A. Key exercise parts: mainly practice biceps brachii and brachialis muscles. B. Starting posture: stand naturally, with feet shoulder-width apart, chest out, abdomen in, and waist in. The right arm is straight down at the side of the body, and the palm holds one end of the handle forward. C. Action process: inhale, bend your elbow and slowly pull up the stretcher, put your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly restore and repeat. D. training points: when pulling up, the upper body should be kept straight, and the elbows should not be swayed back and forth.

Sit on dumbbells and bend alternately

A. Key exercise site: biceps brachii. B. Starting position: Sit at one end of the stool with dumbbells in each hand, next to the pituitary gland. C. Action process: bend the bell with one hand to the shoulder, then slowly put it down, bend the bell with the other hand, and bend your hands alternately. D: Training points: Some bodybuilding champions like to turn their palms down and their wrists outward to their shoulders at the beginning. When they put it down, they turned back to restore it. They think it is more effective to practice like this.

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A. Key exercise parts: biceps brachii, pectoralis major, deltoid and teres major. B. Starting posture: lie on your back, with your hands on the stool slightly higher behind your back, your feet on the shorter stool, and the rest of your body suspended. C. Action process: Exhale, relax your shoulders, bend your elbows slowly, sink your body as much as possible (especially your hips), pause for 2-3 seconds, then inhale and stretch your arms to support your recovery. Do it repeatedly. D. Training points: when the arms are flexed and stretched, the middle speed is stable, the body should be straight, and the elbows should be clamped inward. Increasing the height of feet or carrying loads can improve the training difficulty and increase the load stimulation.

Lie on your back, bend your arms and pull up.

A. Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi. B. Starting posture: Lie on your back on the bench so that your head is exposed from the end of the bench, and the back of your head is $&; * At the end of the stool, two feet are supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder. Put the bell on the ground behind your head and make your lower back stand slightly. C. Action process: slightly bend your arm to hold the bell and pull the barbell to your chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly. D. Key points of training: You can use more weight to do bent arm pull-ups, which will have a greater effect on training.

Cervical posterior flexion and extension

A. Key exercise parts: mainly bodybuilding triceps brachii. . B. Starting posture: the whole body is upright, the barbell is held in both hands, and the upper arm is flexed and fixed on both sides of the head. C. Action process: inhale, take the elbow joint as the axis, straighten the forearm and lift it forcibly, and pause for 2-3 seconds. Then inhale, slowly bend your arms back to your neck and repeat the exercise. D. training points: the upper arm must be close to the ear and the elbow should be clamped. The upper arm should be vertical to the ground, and the tip of the elbow should be vertical upward. Don't go back and forth to help.

Narrow grip push

A. Key exercise parts: medial part of pectoralis major, deltoid toe and triceps brachii. B. Starting posture: lie prone on the bench with your feet flat on the ground to keep your body balanced. Hold the middle of the bar with both hands, with a distance of 4-6 inches, and hold the bell with both arms directly above the shoulders. C. Action process: slowly bend your arms, fall to the bar and touch your chest. Then push up to the starting position and repeat the exercise. D. training points: wide grip bench press is mainly to exercise pectoralis major, which develops from the inside out.

Sitting posture, flexion and extension of one arm, neck and back arm

A. Key exercise site: triceps brachii. B. Starting posture: sit on a stool, with your feet flat on the ground, holding the bell in your right hand, palms forward and straight above your head. Put your left hand on your left waist. C. Action process: The right upper arm clings to the right ear and is not allowed to move. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then use the contraction force of the triceps brachii of the right arm to hold the bell, lift it up and reset it. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed. D. training points: the training effect of holding the bell diagonally behind the head is better than that of falling behind directly.

Flexion and extension of prone arm

A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the stool with the palm of your left hand, hold the dumbbell with your right hand, bend your elbow so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down. C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: Training key points: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract, keep still and meditate 1, 2, 3, and then put it down for reduction.

Stand with your arms bent on your chest and your elbows pressed down.

A. Key exercise parts: triceps brachii and elbow muscles. B. Starting posture: Facing the arm strength training machine, stand with your feet apart and your body is in the shape of chest, abdomen and waist. Bend your arms and hold the handles at both ends of the resistance bar. The distance between your hands is less than the shoulder width. The elbow joint is close to the side of the body. C. Action process: Inhale, press the resistance bar hard on the forearm to straighten the arm, and pause for 2 ~ 3 seconds. Then exhale and slowly restore. Repeat the exercise. Key points of training: Pay attention to stretching. When the joints are close to one side of the body, it is necessary to prevent sudden exertion or exertion that cannot be successfully completed halfway. Don't lean forward or backward.